Front Loaded

26.2 CrossFit – CrossFit

Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Barbell Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell Squats

Metcon

Front Loaded (Time)

For Time:

21-18-15-12-9:

Front Squats (115/85)

Kettlebell Swings (53/35)

Lateral Burpees Over Barbell
* The more the bar can sit on the shoulders, the easier on the wrists. Choose the grip that allows for this.

No time cap WO should take 12-20

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